What's your function?

By: Timothy Fritz, CSCS

Photography by: Michael Darter

June 20, 2008

Functional training (provided you don't overdo it) can prove to be a productive part of your routine

Q: The term "functional training" seems to be a popular phrase in the fitness industry these days. What exactly is it and how can it help me reach my physique goals?

A: Basically, functional training attempts to develop strength and coordination, applicable in real-world situations, by working muscles through ever-changing angles with exercises and techniques that require and promote balance and stability.

Common functional training tools include physioballs, balance boards, medicine balls, elastic bands, mini trampolines and other non-traditional equipment. Functional training excels at developing the core muscles necessary for stabilization and support, namely the abdominal, lower back and hip muscles. On the downside, training resistance must be reduced to offset the additional energy required for stabilization and support and to lessen the risk of injury associated with unstable movements. So if your goal is to sufficiently overload your working muscles to induce the growth of lean mass, you're best with basic compound movements performed on stable surfaces.

Contrary to the hype, functional training is not a new concept; in fact, therapists have used functional training for years to rehab injured patients. But it's only in recent years that the techniques have filtered into the fitness arena. There's no need to jump on the functional training bandwagon, but if muscle development is one of your primary goals, you can profit from integrating certain functional training techniques into your training regimen.

Take-Home Message
Everyone can benefit from devoting a small portion of their training to the implementation of functional training techniques. Limited but targeted use will develop the trunk stability and neuromuscular coordination that will surely enhance your ability to develop more muscle and burn more fat. There's no "right" way to incorporate functional training into your program, but here's a couple of ideas:

>> Choose one day per week—maybe a light or "off" day—to do moderate-intensity functional training.

>> Do light functional training at the beginning of your workout to warm up.

>> Finish off training of a specific muscle group with a few sets of functional training movements that target the same, fatigued muscle group.

Pros:

•Develops and strengthens core trunk (abdominal/lower back) muscles necessary for spinal stability and providing a strong foundation from which all exercises draw upon
•Works muscles from many different angles in "real-world" positions
•Improves balance, stability and neuromuscular coordination
•Develops different muscle recruitment patterns, essential for new and continued muscle development

Cons:

•Difficult to target specific muscle groups due to unavoidable involvement of stabilizer and assisting muscles
•Less weight/resistance can be used, thereby limiting strength gains and muscle growth
•Inherent instability of movements increases the risk of injury
•Sport-specific movements don't necessarily translate into increased skill or performance in the "real-world"


Related Articles:
Core Training: General Guidelines
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